1 serving (85 grams) contains 100 calories, 22.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
277.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 69.4 mg | 23% | |
| Sodium | 833.3 mg | 36% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 61.1 g | 122% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.8 mg | 2% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 555.6 mg | 11% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Tuna in water
Tuna in water, a staple in many cuisines, is typically canned tuna packed with water instead of oil, making it a lower-fat option. Tuna has its origins in global fisheries, with varieties like albacore, yellowfin, and skipjack being widely consumed. It is a rich source of high-quality protein, essential for muscle repair and maintenance. Tuna is also low in carbohydrates and contains vital nutrients like vitamin D, selenium, and omega-3 fatty acids. A 3-ounce serving (85g) of tuna in water provides approximately 20 grams of protein, only about 1 gram of fat, and around 90 calories, making it an excellent choice for lean protein consumption.
Health Benefits
- Supports heart health due to omega-3 fatty acids, which help lower triglycerides and reduce inflammation.
- Boosts immune function with selenium, an antioxidant that protects cells from damage.
- Promotes strong bones and teeth as it provides vitamin D, vital for calcium absorption.
- Aids in muscle repair and growth with a high protein content (about 20 grams per 3-ounce serving).
- May support brain health due to its omega-3 DHA content, which is critical for cognitive function.
Dietary Considerations
Selection and Storage
Store unopened cans of tuna in a cool, dry place. Once opened, transfer unused tuna to an airtight container, refrigerate, and consume within 2 days.
Common Questions About Tuna in water Nutrition
Is tuna in water high in protein?
Yes, tuna in water is an excellent source of protein. A 3-ounce (85g) serving of canned tuna in water provides about 20 grams of protein, making it a great choice for those looking to increase their protein intake.
Can I eat tuna in water on a keto diet?
Yes, tuna in water is highly compatible with a keto diet. It is low in carbs (essentially zero grams per serving) and high in protein, which aligns perfectly with keto dietary requirements.
What are the health benefits and concerns of eating tuna in water?
Tuna in water is rich in protein, omega-3 fatty acids, and essential vitamins like B12 and selenium, which support brain, heart, and immune health. However, due to mercury levels in tuna, it's recommended to limit intake to 2-3 servings per week, especially for pregnant women or young children.
What is a recommended serving size for tuna in water?
A typical serving size for tuna in water is around 3 ounces (85g), which provides approximately 100 calories, 20 grams of protein, and 0.5 grams of fat. It is important to complement it with other foods for a balanced meal.
How does tuna in water compare to tuna in oil?
Tuna in water has fewer calories and less fat than tuna in oil, making it a leaner choice. For example, a 3-ounce serving of tuna in water has about 100 calories and 0.5 grams of fat, while tuna in oil can have roughly 170 calories and 7 grams of fat per serving.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Omega-3 Fatty Acids and HealthNIH Office of Dietary SupplementsExplains the health benefits of omega-3 fatty acids found in tuna and other fish.
- Canned Tuna: Benefits and ConsiderationsHarvard T.H. Chan School of Public HealthOverview of nutritional benefits of canned tuna and potential concerns such as mercury levels.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
